how to fix a flat butt - good article
I found this very interesting article on how to fight 'flat butt syndrome'. I'll take a strong round butt any day! :D
Enjoy! The Flat Butt Fix A Lower Body Workout Strategy for Women https://www.t-nation.com/training/flat-butt-fix |
Thanks, I liked the article. I didn't know about pull-throughs, I'm going to try them! I'm not a flat butt girl, but it was still an interesting read.
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Excellent article, Thanks for posting Kate. I just got back from the gym where I almost always do weighted hip thrusts. In fact if it wasn't for the fact that I don't have enough weights or a smith machine to help me do the hip thrusts (with a step) I might just cancel my gym membership. I don't strength train 5 times a week but I think I can do the schedule she lays out in the article. Due to a back injury I cannot do kettlebell swings or deadlifts so hip thrusts and glute bridges are my bread and butter. Those pull throughs are out too but I have to look into the "butt blaster" machine. I think my gym has one.
I have to say that since I reintroduced the weighted glute bridges and hip thrusts into my routine after time off from injury my glutes are looking much better. |
A few months ago I came across this blog post from Bret Contreras. It was an interview with a figure competitor who worked her glutes exclusively with bands due to a hand injury. The interview has a lot of figure competitor talk about diet and so forth but she also discussed her band training routine. Click on the video at the bottom to check it out.
http://bretcontreras.com/band-glute-...ining-methods/ I actually was doing this routine at home before returning to the gym after injury. |
Strong Curves by Bret Contreras is a really good book on getting the glutes activated. Love butt workouts!
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You could also wrap a band around playground equipment or a fence or something. So it's a good travel exercise. |
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Kettlebells 3x per peek only 20 minutes and you will get the same results faster without all the hastle.
Deadlifts, squats, lunges, and lotsa kb swings. |
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So YMMV, but for me I need specific and targeted glute work. And thank you to lreidgreen for posting the video. It looks like Tonique with bands. Please, nobody ever give Sylwia that idea, hahaha. |
Thanks for the article. Also love round lifted glutes!!
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